waking up the bear

mainsite rest day today. but since i skipped cindy felt i needed to get in and get something done.

warm-up
1/4 mile jog
1 mile run 8:30 pace
1/4 mile jog

obviously have blasted the bodyweight sets lately so mixed up the strength warm up a little
did sets of dips and overhead squats
3 sets
20 dips
10 ohs with 60lb bar
felt good, legs a little sluggish from all the squats yesterday but overall good stuff.

the bear complex
i had first been introduced to this while rowing in college. didnt realize that it was called the bear complex. we used to do it with a steel pipe with those big coffee cans full on cement on the ends. no idea what the weight of it was, 60lbs maybe? we would do reps for time. it was hard.
had brought this into my workouts a little when i was starting to get back into strength training. it has always kicked my ass. saw it posted somewhere and starting doing some research on it. have tried it only a few time crossfit style.

bear complex
warm up 5 x 45 bar
sets
7x75
7x85
7x95
7x105
7x115

the 75,85 and even the 95 where good. all broken no fouls.
105 started to get tough. rested after the 5th rep in the hang position and had a hard time with the push presses on the last 2.
the 115 was tough. had to break it up to get good reps. 3-2-2 but kept good form and only rested maybe 10-15 seconds between. however it was considered a foul as i put the bar down.
this is a great exercise! goal is to work the weight up. start at 95 and climb from there to 135. then keep going. i will use this as a fill in when i can or maybe a sub here or there.

durability?
post the bear back to the treadmill....

run 1mile 8:30 pace
walk/jog 1/4
run 1mile 8:30 pace
walk/jog 1/4 and cool down.

might have done 1 more mile but needed to wrap it up.

overall a good way to start what looks to be a snowy sunday.

go broncos!!!!!